Do not aspire to stunning results – 20 kg per month. 2-3 kg will be sufficient; Schedule your diet in advance. Try to eat more vegetables and fruits. Cooked chicken and chicken broth soups, fish and rice. Do not exclude from the list of milk products – cheese, yogurt; Eat often, but not enough. So that felt light hunger; The basic nutritional needs to be lunch. Eat the same thing as before (soups, second), but fewer in number, gradually reducing the dose; Do not cram the night. In principle, you should avoid eating too much; Sugar and salt is used in minute amounts, as well as butter oil; Most drink, but no tea or coffee, and water or juice.

2 kit. Exercise. Buttocks: To perform the next exercise you will have to kneel down, stretch her hands to the floor and straining his buttocks and pulling socks, make max line leg. The amplitude of the stroke should not be large. At each step needs to be done for 20-30 strokes; Lying on the floor, bend your knees, hands over the body. Squeeze your buttocks and dramatically "push" up the lower torso. Repeat 30-40 times. Hips: Start with squats – with or without weight, you decide, as long as during exercise, you could not take the heels off the floor, thighs kept strictly parallel to the floor, back straight, feet slightly wider than shoulders; squats without weight or up to 5 kg should be carried out in three sets by 25-30 times, gradually increasing the number of sit-ups for the approach; Squats with weight performed in two sets of 10-30 times; For this exercise you will need chest expander (it can be purchased at any sporting goods store).